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Strength
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Back Squat
Work up to a heavy single. Then complete the following:
1 @ 80%
2 @ 70%
3 @ 60%
Max Reps @ 40%
Use the percentage of today’s heavy single.
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WOD
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Complete for time:
50 Squats
50 Sit-ups
40 Push Press, 45#/35#
40 Sit-ups
30 Box Jumps, 24″/20″
30 Sit-ups
20 Push-ups
20 Sit-ups
10 Handstand Push-ups
10 Sit-ups
This totals 150 sit-ups. If you haven’t been consistent with your training or are new to CrossFit, this amount of volume is going to be too high. If this is you, cut the total sit-up reps by 50% each set. That way you’ll be able to sit up in bed in the morning!
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Full house on Saturday.. the place was thumpin’!
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A big shout out to JoLynn, Mike H., Dave D., and Aaron V who competed in the Denver Indoor Rowing Championships on Saturday!! These guys all reached the podium and took home some hard-earned hardware!! A great weekend for your Evolve friends, way to go you guys…you represented as always!!
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